Apr 14, 2025

What The Milk Should I Drink? Cow, Goat or Plant?

Whether you’re a green-juice vegan, a dairy lover, or an oat-milk flat white, this lighthearted yet fact-filled blog is for you. We’re here to compare cow’s milk, goat’s milk, and plant-based milks so you can make better health choices.

By the end, you’ll know how these milks stack up in nutrition and health – without feeling like you sat through a boring lecture. Let’s pour it on!

Why Are We Even Talking About Milk? (No Judgment, Just Facts & Fun)

First off, let’s be clear: this isn’t an “angry vegan” rant or a dairy industry infomercial. It’s a humorous health commentary meant to help us all understand what’s really in that splash we add to our cereal or coffee. Milk has become a cultural phenomenon – from childhood memories of ice-cold glasses of cow’s milk, to the hipster barista steaming oat milk for your cappuccino. There’s a lot of emotion and marketing around milk. But behind the marketing, there are some surprising facts. For example, did you know government guidelines still push 3 servings of dairy a day for calcium – even though research doesn’t really back that up, and ~65% of the world’s people can’t fully digest lactose after infancy. Or that some plantmilks are basically water with a tiny amount of nuts or grains? We’ll get into all that.

The goal here is to help you make informed choices based on nutrition and health.

So, grab your beverage of choice (be it a cow milk latte, goat milk kefir, or almond milk smoothie) and let’s dive into the weird and wonderful world of milk and milk alternatives

A Brief History of Humans and Milk: From Survival to “Got Milk?”

Have you ever wondered how humans even started drinking milk? Fun fact: for most of human history, we didn’t. Up until around 10,000 years ago, milking animals just wasn’t a thing – you couldn’t exactly stroll up to a wild buffalo or zebra with a pail! As Dr. Mark Hyman quips, unless some brave hunter-gatherer tried to milk a wild tiger, early humans had no access to animal milk. It was only when we domesticated cows, goats, and sheep that dairy entered our diet. And even then, it was touch-and-go: the majority of adult humans would get an upset stomach from drinking milk, because after weaning we naturally stop producing much lactase (the enzyme that breaks down milk sugar). In other words, most adults were lactose intolerant – a trait that was totally normal for mammals.

So how did we go from milk being an evolutionary oddity to guzzling it by the carton? Enter human ingenuity (and a bit of luck in the gene pool). Some populations found ways to enjoy milk by fermenting it into yogurt or cheese, which cuts the lactose. And over thousands of years, genetic mutations for “lactase persistence” spread in certain groups, especially in Europe. In fact, archaeologists found that people were dairying for centuries before most could digest lactose; widespread lactose tolerance only became common a few thousand years ago. Researchers believe that being able to drink milk gave an edge during times of famine and disease – enough for evolution to slowly favour it. Still, for millennia, milk was a minor part of the adult diet. It was more survival food (or an ingredient in butter/cheese) than a daily staple.

Fast forward to modern times: Refrigeration...

...industrial farming, and marketing turned milk into a global commodity. Where great-grandma might have added a splash of fresh milk to tea if she had a cow, we now have entire supermarket aisles of milk and “milk” – skim, whole, lactose-free, almond, oat, soy, you name it. Milk drinking has evolved into entertainment and culture. Think about it: fancy lattes with milk foam art, frothy milkshakes, cheese-tasting parties – these are pleasures, not necessities.

We consume way more dairy now than most humans did in the past, largely because we can and it tastes good. And the dairy industry has been more than happy to encourage this, funding slogans like “Milk – it does a body good” and “Got Milk?” to make milk seem indispensable. But as we’ll see, nutritionally you can live without it – and many humans do.

In short, humans started drinking milk out of opportunism and necessity, but we never used to chug it in the volumes we do today. Now it’s often consumed for enjoyment (a creamy treat in coffee, a bowl of ice cream) rather than pure survival. Keep that perspective in mind as we compare our milk options.

Cow’s Milk: The Good, the Bad, and the Creamy

Let’s start with the classic: cow’s milk. This is the stuff most of us in Western countries grew up on. Nutritionally, cow’s milk is indeed packed with goodies: high-quality protein (~8 grams per cup), calcium (about 300 mg per cup), vitamin B12, phosphorus, and more. It’s also a convenient source of calories and fat – which is great if you’re a calf needing to double your weight in a few months. 😉 For us humans, the value of cow’s milk is a bit more nuanced.

What’s “good” about cow’s milk?

Well, aside from the protein and calcium, it also contains potassium and some vitamin D (especially if fortified). It can support growth in children, and for people who tolerate it, a glass of milk or bit of cheese can be an enjoyable source of nutrition. Some studies have found dairy intake could help with muscle building or weight management due to the protein and fat promoting satiety. And let’s face it – many of our favorite comfort foods (milk chocolate, mac and cheese, creamy coffee, yogurt parfaits) rely on dairy’s taste and texture.

Now the bad (or the quirky) side:

Despite being rich in calcium, cow’s milk has a curious relationship with human bones – the “calcium paradox.” We’ve long been told milk builds strong bones, but large studies call that into question. For instance, the famous Harvard Nurses’ Health Study found that women who drank the most milk actually had higher rates of fractures – up to 50% higher risk. And epidemiological data shows countries that consume the least dairy (think parts of Asia and Africa) have the lowest osteoporosis rates. How could that be?

One theory is that the animal proteins in milk create an acidic load that causes our bones to release minerals (like calcium) to buffer it, potentially weakening them over time – essentially leaching calcium from the bones despite milk’s high calcium content.

This idea – milk might actually contribute to bone loss in the long run – is part of the calcium paradox puzzle. It’s still debated, but at minimum we can say guzzling milk is no guarantee of fracture-proof bones. As one panel of scientists bluntly stated when reviewing the hyped “milk builds bones” claims: There’s no evidence that dairy is benefiting your bones or that it prevents osteoporosis. Meanwhile, vitamin D and weight-bearing exercise are likely far more important for bone health than chugging calcium alone.

Beyond bones, cow’s milk has a few other strikes:

It contains hormones (naturally occurring from the cow, even in organic milk) and the protein casein, which can be difficult for some people’s digestion or immune system. And we can’t ignore lactose – the milk sugar. Roughly 70-75% of the world’s adult population is lactose intolerant to some degree, meaning they don’t produce enough lactase to comfortably digest the lactose in cow (or goat) milk. For these folks, a latte can lead to bloating, gas, or worse.

Northern Europeans and some other groups have a higher rate of lactose tolerance, but globally speaking, being able to gulp down a glass of milk as an adult is more the exception than the rule.

Lastly, from a modern cultural view, cow’s milk comes with baggage: concerns about animal welfare (poor mama cows!), environmental impact, and heavy marketing influence. We won’t dive deep into ethics here, but it’s worth noting the reason why plant milks became popular was largely to “save the cows” and reduce our reliance on industrial dairy. More on whether that succeeded in the Plant Milk section…

Bottom line on cow’s milk:

It’s nutritious, yes, and generations have considered it a staple. But it’s not quite the perfect health elixir it’s often marketed to be. You can get calcium and protein elsewhere, and drinking a ton of milk doesn’t guarantee super-bones – it might even backfire.

Many people can’t digest it well, and some studies link high dairy intake to issues like prostate cancer in men (possibly due to hormones or growth factors). That said, an occasional cappuccino or Greek yogurt isn’t going to kill anyone! If you love your dairy and it loves you back (i.e. no digestive chaos), enjoy it in moderation. Just don’t feel like you must have cow’s milk to be healthy – that’s an udderly ridiculous myth.

The Calcium Paradox:

Why More Milk Doesn’t Always Mean Stronger Bones

It’s worth highlighting this bone health twist as its own mini-section, since it’s so contrary to conventional wisdom. We’ve been taught since preschool that milk = calcium = strong bones. The dairy aisle is plastered with images of athletes and smiling kids, implying a direct line from milky mustache to unbreakable skeleton. Yet, large-scale research paints a muddier picture. Harvard researchers Walter Willett and David Ludwig (big names in nutrition science) have been pointing out for years that high dairy intake offers no special protection for bones. In fact, in some populations, more milk correlated with more fractures – the opposite of what was to be expected. This is the essence of the “calcium paradox.”

How is this possible? One hypothesis:

When we digest animal protein (like casein in milk), we produce acids that the body neutralises by drawing calcium from bones. Essentially, if you drink a lot of milk but also pee out more calcium due to this effect, your net bone benefit might be zilch or negative. Countries with low-dairy diets often get calcium from plant sources (greens, nuts, small fish) and have lower animal protein intake – and they tend to have lower osteoporosis rates. t’s correlation, sure, but enough to challenge the old “drink milk for your bones” dogma. Additionally, other nutrients play major roles: vitamin D, vitamin K2, magnesium, and overall diet and exercise.

There’s also the galactose theory:

Milk has a sugar (lactose) which breaks down into galactose, and some researchers (in Sweden, for example) suggest high galactose intake from lots of milk may contribute to inflammation and oxidative stress that accelerate aging and bone breakdown. In one large Swedish study, women who drank three or more glasses of milk a day had significantly higher fracture rates and higher mortality over 20 years than women who drank little to no milk. The researchers cautiously concluded that recommending high milk consumption to prevent fractures might be misguided. Interestingly, they found fermented dairy (yogurt, cheese) did not have the same negative association – those foods were linked to lower fracture rates and better outcomes. Perhaps fermentation alters how dairy affects the body (less lactose, different protein structure, probiotics, etc.).

The takeaway? Calcium is important, but more milk doesn’t automatically equal stronger bones. You can get plenty of calcium from leafy greens, nuts, seeds (hello tahini!), legumes, and even mineral-rich water – without any of the potential dairy downsides. And bone strength comes from a symphony of factors, not just one mineral. So if you’re drinking milk solely “for your bones,” you might reconsider that reasoning. By all means, keep enjoying a bit of dairy if you like it, but don’t feel pressured to down three glasses a day – your skeleton won’t crumble if you don’t (just ask the billions of lactose-intolerant people who somehow manage to have intact bones).

Alright, now that we’ve spilt a lot of (hopefully not spoiled) milk on cow’s milk, let’s talk about an alternative that’s actually been around just as long in human history: goat’s milk!

Wait... Are There Antibiotics in My Milk?

Let’s clear this up: Technically, the milk you buy should not contain antibiotics. Cows do get treated with antibiotics when they’re sick (like with mastitis), but during and after treatment, their milk is supposed to be discarded. Dairy processors test every batch, and if any traces of antibiotics are found, the whole tank is dumped and the farmer can be fined.

Sounds safe, right? It mostly is — BUT (and there’s always a “but”)...

Traces of antibiotics do occasionally sneak through. In the EU, less than 0.2% of milk samples tested show residues — but with millions of litres produced, that’s still a lot of milky math.

Not all antibiotics are tested for equally. Some rarely-used ones (or their breakdown products) may not be detected.

And even if you’re not drinking it, the use of antibiotics in industrial farming still contributes to the rise of antibiotic-resistant bacteria, which is a massive public health issue.

Dr. Mark Hyman advises: if you do consume dairy, go for organic, grass-fed, hormone-free, and ideally from small-scale or local farms. It’s better for you and the cows.

So, is there penicillin in your cappuccino? Probably not. But industrial milk isn’t always squeaky clean either.

Cow's Milk In Bullet Points:

Many people are lactose intolerant → can cause bloating and digestive issues
Breaks down more calcium than it provides (the calcium paradox)
May contain traces of antibiotics
Hormones and growth factors can interfere with your body’s balance
Can be inflammatory for some
Highly processed: pasteurised, homogenised = less nutritional value
Low in protein compared to daily needs (approx. 3.5g per 100ml)
Promoted for calcium – but there are better sources available

Goat’s Milk: The Underdog Dairy with a Cult Following

Goat’s milk might not have Hollywood ads or a big mustache campaign, but it’s the milk of choice in many parts of the world – and for good reason. Goats are smaller, hardier animals than cows, and historically it was easier for a family to keep a goat for milk than a whole cow. Even today, goat’s milk is popular in places like South Asia, parts of Africa, the Middle East, and Europe (goat cheese, anyone?). It’s often touted as a more digestible dairy option. Let’s see what the fuss is about.

Nutrition-wise, goat’s milk is pretty similar to cow’s milk in macronutrients. A cup of whole goat milk has around 160 calories, 9 grams of protein, 10 grams of fat, and 11 grams of natural sugar (lactose). That’s in the same ballpark as whole cow’s milk (which is ~150 cal, 8g protein, 8g fat, 12g sugar per cup).

But goat milk has some micronutrient advantages: it’s higher in certain vitamins and minerals. For example, it contains more vitamin A and vitamin C than cow milk, and also more magnesium and potassium in some cases. One analysis noted that goat milk has less sodium and cholesterol than cow’s, plus higher levels of some B-vitamins, vitamin C, and trace minerals like copper. t’s like the slightly “leaner” but more micronutrient-dense version of cow milk. Goat milk also has a bit more preformed vitamin A (retinol), which is why it’s sometimes said to be good for your skin (legend has it that Cleopatra bathed in milk – if it was goat milk, maybe she was onto something!).

But the real selling point for goat’s milk is digestibility. Many people who feel bloated or mucusy from cow’s milk report that goat’s milk sits better with them. Why? Two main reasons: the protein and the fat.

Protein Goat Vs. Cow

Here we are not claiming that either of them is a high form of protein, to up your protein intake you need to look elsewhere. But let's look at the proteins in the two forms of milk to understand how they do or don't digest.

Cow’s milk, as mentioned, has a type of casein protein (A1 beta-casein) that can be inflammatory or hard to digest for some folks. Goat’s milk, on the other hand, is naturally high in A2 beta-casein, a variant of casein that is considered easier on the gut. In fact, goat milk contains far less of the troublesome A1 casein (the one linked to inflammation) and mostly the A2 type, which is more “digestive-friendly”. Some people even pay a premium for special A2 cow’s milk; well, goat milk gives you that by default.

Fat Goat vs Cow:

The fat in goat milk has smaller globules and more medium-chain fatty acids compared to cow milk. Translation: the fat molecules in goat milk are inherently more digestible, requiring less work from your enzymes. One study found goat milk can be digested about 20% faster than cow milk thanks to these smaller fat globules. Goat milk’s fats also include more caprylic and capric acids (named after goats – Capra in Latin – for being abundant in their milk). These particular fatty acids may have antimicrobial and anti-inflammatory properties, and they’re also what give goat milk its distinctive tangy taste and smell

Because of these factors, goat milk is often recommended as an alternative for infants or adults who can’t tolerate cow dairy. Many infant formulas, for instance, now use goat milk as a base to be closer to human milk digestibility.

Important note: Goat milk still has lactose, almost as much as cow milk, so it’s not suitable for someone with severe lactose intolerance. But for those with mild sensitivities or casein issues, it can be a gentler experience.

From a health perspective, goat milk hasn’t been studied as obsessively as cow milk in large populations, but there are some interesting nuggets: It may have cholesterol-lowering effects. It also contains a bit of oligosaccharides – prebiotic sugars more similar to those in human breast milk – which could be beneficial for gut health.

In summary, goat’s milk is the underdog that deserves a spotlight. It provides essentially all the nutrition of cow’s milk (sometimes more in certain vitamins) and might be easier to digest for a lot of people due to its protein and fat profile. If you love dairy but your tummy doesn’t love cow milk, goat milk (and its cousin, sheep milk) could be worth a try. Dr. Mark Hyman, among others, often recommends goat or sheep dairy as a smarter choice for those who want dairy with fewer issues – it’s “cleaner" and less "reactive”.

One caveat: Goat milk can be pricier and harder to find than cow’s milk, depending on where you live. And yes, goats are still animals, so the ethical and eco considerations of animal farming apply (though goats generally have a smaller environmental hoof-print than cows). But if you have access, don’t bleat at goat milk – it might just be the GOAT of milks for your health.

Goat Milk in Bullet Points

Contains less lactose → often easier to tolerate than cow’s milk
Still an animal milk = can still be inflammatory
Typically lower in hormones and antibiotics than cow’s milk – but not guaranteed
Not always easier to digest, especially for young children
Limited evidence of major health advantages over cow’s milk

Now, let’s move on to the rising stars (or depending how you view them, the rogues) of the milk world: plant-based milks. Almond, oat, soy, rice, coconut, hemp, cashew – the options are endless and so are the opinions. Time to spill the (soy)beans on these milk alternatives.

Plant Milks: When Vegans Tried to Save the Cows...

...But Ended Up with Nut Juice and Emulsifiers!

Once upon a time, not too long ago, if you said “milk” everyone assumed you meant dairy. Not anymore! Enter the plant-based milks – beverages made from crushing and blending things like nuts, seeds, beans, or grains with water, to mimic milk. They’ve exploded in popularity for those who are lactose intolerant, vegan, or just curious about alternatives. The intention (at least from the vegan perspective) was noble: save the cows, save the planet, and maybe be healthier too. But as with most things in life, the reality is a mixed bag.

Let’s start with the basics: Plant milks are all different. You can’t generalize too much, because almond milk ≠ soy milk ≠ oat milk, etc.

However, there are a few broad commonalities:

They are naturally lactose-free
Most have significantly less protein than animal milk, except soy (and newer pea protein milks). Many plant milks have near-zero protein.
They often have to be fortified with calcium, vitamin D, B12, etc., to match dairy’s nutrition – otherwise they’d fall very short.
They frequently contain added ingredients like oils, thickeners, emulsifiers, gums, stabilizers, and sweeteners to improve taste and texture addjoi.com addjoi.com. After all, almond-flavored water would be pretty thin and unappealing without some help.
Nutritionally, they’re quite variable. Some are very low in calories (almond milk can be 30 kcal per cup) while others are higher (oat milk often ~120 kcal). Some are enriched with protein (like pea milk) to compete with dairy; others aren’t.

To make this easier (and a bit fun), let’s do a quick tour of the big players on Team Plant Milk, and then we’ll look at a comparison table.

Almond Milk: The reigning king of plant milks in many countries. Made from almonds (duh) blended with water, often with added vitamins. Health profile: very low in calories (30-50 per cup for unsweetened), typically only 1 gram of protein and around 2-3 grams of fat. It’s usually fortified to have about 300-450 mg calcium (similar to cow milk) and added vitamin D, etc., so nutritionally it looks okay on the label. But remember, those nutrients aren’t inherent – they’re added by the manufacturer. Almond milk is mostly water; in fact, some brands contain only 2% actual almonds (as was revealed in a lawsuit). The rest is water, sweetener (if flavoured), plus emulsifiers and thickeners like carrageenan, gellan gum, or lecithin to give it a milk-like body. So, an unsweetened almond milk is basically nutty water with vitamins and a bit of fat. It’s great for those counting calories or avoiding dairy, but in terms of protein and overall nutrition density (aside from added calcium), it’s not very impressive. Also, if you’re allergic to nuts, almond milk is off the table (obviously).

On the plus side, almond milk’s environmental footprint (water usage aside) and ethical footprint are gentler than dairy’s. But from a health view, it’s only as good as its fortification. Drinking almond milk to get protein or a bunch of nutrients is like eating a rice cake for the vitamins – not the main point. And using a splash in your coffee? All good. But if a recipe asks for 2tbsp almond milk (or plant-milk), and you've already added peanut butter, coconut oil or other fat, skip the expensive plant-milk, just add water.

Oat Milk: The hip new contender, beloved by baristas everywhere (oat milk lattes have entered the chat). Made from oats soaked and blended with water, often with enzymes added to break down the starch.

Health profile: moderate calories (usually ~120 per cup for original unsweetened oat milk) about 3 grams of protein, around 5 grams of fat, and 15-16 grams of carbs. Notably, even unsweetened oat milk can have around 7 grams of sugar – not because they pour sugar in, but because the processing of oats releases sugars (maltose) from the starch. It’s usually fortified with calcium and vitamins too. Oat milk is creamier and heavier than almond milk, partly because many brands add vegetable oil (like rapeseed/canola oil) to enhance the texture. Yes, you read that right – your oat milk latte likely has canola oil in it (that’s how it gets that creamy mouthfeel similar to whole milk). This makes its nutrition profile more similar to low-fat milk in calories, but still much lower in protein than cow or soy. Oat milk’s big win is taste and foam-ability for coffee – it has a naturally sweet, malty flavor and can mimic dairy in many recipes.

Health-wise, it does contain some fiber (beta-glucans from oats can be heart-healthy) and is often enriched. But one could argue: you could just eat a bowl of oatmeal and get more fiber and nutrients, rather than the diluted drink, that again and again shows to spike blood sugar levels and can be inflammatory as well.

Soy Milk: The original alt-milk. Made from soybeans and water, sometimes whole soy, sometimes soy protein isolate.

Health profile: among the highest in protein – typically 7–9 grams per cup, which is comparable to cow’s milk. Calories ~80–100 for unsweetened, fat ~4g (with some healthy omega-3s), carbs ~3-5g. Fortified soy milks also have calcium ~300mg, B12, etc. Soy milk is probably the closest nutritionally to cow’s milk overall, given the protein content. It’s also been studied for decades. Benefits: it can improve cholesterol (soy protein has an FDA-approved heart health claim), and it contains isoflavones which may have their own health effects. Drawbacks: some people don’t like the bean-y taste, and soy is a common allergen. There’s also been debate about those isoflavones (phytoestrogens) – whether they’re beneficial or potentially hormonally active. The consensus these days is that moderate soy is healthy for most people (and might even reduce risk of certain cancers or symptoms of menopause), but it had a bit of a PR crisis in the past.

From a fun perspective, soy milk has kind of been upstaged by almond and oat in popularity, but it’s still a solid choice if you want a plant milk that actually nourishes (especially protein-wise). If vegans had stuck to soy milk in their quest to replace dairy, the nutrition gap wouldn’t be as large. But alas, not everyone likes soy or can have it, hence the variety.

Coconut Milk (and others): Coconut milk (the kind in a carton, diluted for drinking – not the thick canned curry stuff) is another option. It’s very low in protein (zero, basically) and high in saturated fat (most of its ~45 calories per cup come from ~4g fat). It gives a tropical flavor and creamy body, but nutritionally it’s more of a treat.

Rice milk is one of the most hypoallergenic (no soy, nuts, or gluten), but it’s basically all carbs (imagine watery rice pudding).

Cashew milk is quite similar to almond (low cal, low protein, needs fortification). Hemp milk, pea milk, flax milk… the list goes on. Each has its niche – for example, pea protein milk (like Ripple brand) is formulated to match dairy’s protein and is a good option if you want plant-based with similar macros to cow milk.

Now, the big elephant (or cow) in the room:

All these plant milks were embraced partly to “do better” than dairy in terms of health. But did we succeed? Yes and no. On the yes side: we reduced hormones from our “milk” intake, and gave options to the lactose-intolerant. On the no side: many commercial plant milks are highly processed concoctions. They often contain sugar (if flavoured), thickeners like gums (which in high amounts might mess with your gut – some gums can cause bloating or discomfort, and emulsifiers like carrageenan, which is quite controversial for possible gut inflammation. Research on emulsifiers suggests they could disrupt our gut microbiome or mucous layer when consumed in large amounts.

While the occasional cup won’t kill you, guzzling plant milks with lots of additives might not be a free lunch for your health either. Additionally, nutritionally, if someone swaps out dairy and doesn’t replace the protein and calcium elsewhere, they could end up deficient unless they choose fortified varieties and eat other protein sources.

The result is that your oat milk has more in common with a processed food (with a lengthy ingredients list) than with the simple liquid that comes from an animal.

This isn’t to say plant milks are bad – just that they’re not just magically pure health drinks either.

A homemade almond milk (just almonds and water) would be very pure but also very low in nutrition per volume.

From a humorous standpoint, one could say: We traded the cow for a factory. Instead of an udder, we have a machine blending almonds with stabilisers and tossing in a lab-made vitamin mix. Kind of ironic, if the initial goal was to be “natural” or healthier. Of course, ethically and environmentally, plant milks do avoid the animal welfare issues and can lower certain environmental impacts (with exceptions – almond farming and water use, for instance). So it becomes a trade-off: cows vs. processed ingredients.

Let’s be clear though – if you have a dairy allergy or lactose intolerance, plant milks are a godsend.

Plant-Milk and Inflammation:

Many plant milks (especially oat, rice, and barista-style) contain high levels of starch* or added sugar → can cause a significant blood sugar spike.
That spike is often followed by a crash → fatigue, hunger, and cravings.
Many also include emulsifiers, stabilisers, and oils (rapeseed, sunflower, coconut) → may be inflammatory, especially when consumed daily. These products are often far more processed than they appear and provide minimal nutrition.
If you're pouring them into coffee, smoothies, porridge, etc. every day → they can affect gut health, blood sugar, and inflammation levels.

*What happens to starch in oat milk production?

Oats are soaked and ground with water to create a slurry.Enzymes (usually amylase) are added to break down the oat starch. This enzymatic breakdown converts complex carbohydrates (starch) into simpler sugars, mainly: Maltose (a disaccharide made of two glucose units) Sometimes glucose as well

Why do manufacturers do this? ->To make the oat milk naturally sweeter, without having to add sugar & to improve mouthfeel and frothability (especially in barista versions).

Why it matters:-> Maltose has a very high glycaemic index (GI ~105) — higher than glucose. This means oat milk can spike blood sugar quickly, especially if it’s not combined with fat, fibre, or protein. Barista oat milks (with added oils) slow absorption a little, but many people still notice energy crashes and increased cravings after drinking oat milk regularly. This is a good reason not to be pouring this on your breakfast in the morning.

Plant-Milk in Bullet Points

Often mostly water + 1–10% nuts/grains (as little as 10 almonds per litre!)
Can contain emulsifiers, sweeteners, oils → may be inflammatory
Fortified with calcium and vitamins – but not naturally present
Low in protein (except for soy or pea-based options)
Great in coffee – but not a meaningful source of nutrition
Expensive for very little value – great for the industry, not your body

The Bottom Line: Choose What Moo-ves You (Facts + Personal Fit)

We’ve learned a lot here, so let’s round it up in a friendly conclusion. What’s the “best” milk? Honestly, the best choice depends on you – your body, your values, and your taste buds. Here are some parting thoughts:

If you tolerate dairy and enjoy it: You don’t have to quit! Just be aware that more isn’t necessarily better. A bit of cow or goat milk (or yogurt, cheese) can be part of a healthy diet, but you’re not under nutritional obligation to chug three glasses a day.

Focus on quality (organic or grass-fed if possible, or A2/low-casein options like goat) and pay attention to how it makes you feel. If you have skin issues, sinus congestion, digestive discomfort, or other mysterious ailments, it might be worth a trial of cutting out dairy for a couple weeks to see if things improve – many people are surprised at the difference when they remove it. Also during recovery from an injury or an operation, it proves helpful to eliminate dairy (cow, goat and plant) to lower inflammation. Be sure to bring in probiotics, as often, after antibiotic, the gut microbiome needs a boost*

If you’re lactose intolerant or vegan: Thank goodness for plant milks! They allow you to enjoy “milky” drinks and cereal without the side effects or moral dilemmas. But choose wisely: look for unsweetened versions to avoid loads of added sugar, and check that they’re fortified with calcium, vitamin D, and B12 (especially important for strict vegans). Consider your protein needs –Don't rely on milk, cow. goat or plant for your protein intake. Make sure you get protein elsewhere (check out the article on protein here)

And be a bit cautious with consuming multiple servings a day of milks heavy in emulsifiers and gums. They show to spike blood sugar levels.

Also, home-made or cleaner-label milks (with minimal additives) are an option. Use a high-speed blender, blend your favourite nuts with water, until fully dissolved. No need to purchase a fancy and expensive nut-milk-machine.

BONUS TIP:

If you are able to buy a coconut milk, with just water and coconut, this works well. Both for your body and taste buds. A couple of spoonfuls in your tea, makes it creamy and delicious.

After our travels in Vietnam we learned how tasty coconut milk is and how great it works for any hot or cold drink, coffees, teas, hot chocolates, matcha and so forth. It's inexpensive and has (so far) no health concerns like the other plant-milks out there.

Remember, nobody gets a gold star in heaven for their milk choice.

There’s no need for tribes (“Team Dairy” vs “Team Soy”). This blog was not about judging anyone’s preferences – it’s about understanding them. The hope is that now you know a bit more about how humans came to drink milk (and how weird and recent that habit actually is in evolutionary terms), why your body might love or hate it, and what’s really in those plant-based alternatives lining the fridge aisle.

So next time you pour something white into your glass or mug, you’ll do so with knowledge, a smile, and perhaps a little inner chuckle about how milk has essentially become more of an entertainment and comfort product than a survival food in our modern lives.

What to Eat Instead of Milk – and Get Even Better Results

If you don’t drink cow’s milk, goat’s milk, or plant-based milk — don’t worry. You can easily meet your body’s needs for protein, calcium, vitamin K2, healthy fats, and vitamin D with real food that often works even better.

Here’s what to include:

High-Quality Protein (more on proteins here)
Complete proteins your body can actually absorb and use:

Eggs (especially whole eggs – top bioavailability)
Fish (like salmon, mackerel, cod, sardines)
Chicken and turkey
Shellfish (shrimp, mussels, scallops)
Legumes (lentils, chickpeas, beans – best combined with grains)
Tofu and tempeh (bonus: fermented = gut-friendly)
Pea protein and hemp seeds
Nuts and seeds (especially pumpkin seeds and chia)

Calcium (Without the Milk)
Yes, you can get plenty — no glass of milk needed:

Leafy greens (kale, pak choi, broccoli)
Sesame seeds and tahini (calcium bomb!)
Almonds and almond butter
Sardines and small fish with bones 🐟
Calcium-set tofu
Mineral-rich water (e.g. Gerolsteiner)
Seaweed (wakame, nori)

Vitamin K2
Vital for directing calcium into your bones (and keeping it out of arteries):

Fermented foods:
Natto (most potent K2 source)
Sauerkraut (especially homemade)
Kimchi
Egg yolks
Liver and organ meats (nutrient-dense but strong in flavour 😅)

Healthy Fats
For hormone balance, energy, and absorption of fat-soluble vitamins:

Avocado
Extra virgin olive oil
Nuts (walnuts, almonds, Brazil nuts)
Seeds (chia, flaxseed, pumpkin)
Fatty fish (salmon, mackerel, herring – omega-3 powerhouses)
Eggs
Coconut oil (great for cooking – in moderation)

Vitamin D (The Sunshine Vitamin)
Essential for immunity, hormones, and calcium absorption:
Sunlight (10–30 mins on skin daily in summer, no sunscreen)
Fatty fish (herring, salmon, mackerel, trout)
Egg yolk
Liver and cod liver oil
Mushrooms exposed to sunlight
Supplements (especially during winter or if you're indoors a lot)

Bonus Tips for Better Absorption:
Eat fat with your vitamin D and K2 (e.g. eggs with avocado, sardines with olive oil).
Combine calcium with magnesium and D-vitamin for better uptake.
Use fermented foods to boost gut health and nutrient absorption.

Cheers to your health, whatever “milk” you choose!

*Yoghurt, Probiotics & Your Gut After Antibiotics

Had surgery or been on antibiotics recently? They’re amazing at killing off the bad guys — but unfortunately, they also wipe out the good ones.

That’s where yoghurt and probiotics come in.

Fermented dairy products like yoghurt and kefir contain live bacterial cultures that can help restore balance in your gut microbiome after antibiotics. Think of it like inviting the good bacteria back to the party after everyone else got kicked out.

Probiotic-rich foods can:

Reintroduce beneficial microbes
Help digestion bounce back faster
Reduce the risk of post-antibiotic gut issues (hello, bloating and loose stools)

Choose unsweetened, natural yoghurt with live cultures. And if you don’t do dairy, go for fermented foods like sauerkraut, kimchi, or take a quality probiotic supplement.

Bottom line: If antibiotics cleared the battlefield, probiotics are your rebuild crew.